In all cultures and throughout human history, there has always been a search for a shortcut to a longer life. Modern science has taught us that certain healthy habits can go a long way in promoting longevity, despite how difficult it may be for some to adopt the necessary lifestyle changes to benefit from them. But now, a new study has found that doing one thing for just 20 minutes each day could easily add years to your life. Read on to see what you’d like to start working on your daily to-do list.
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In a study published in the journal JAMA Internal Medicine in November 2020, the researchers set out to see what kind of effects moderate to vigorous exercise could have in preventing death from cancer, heart disease or any other cause. The team used data collected from 403,681 adults who had participated in the National Health Interview Survey from 1997 to 2003, which collected self-reported information on physical activity levels and exercise habits. The team analyzed the data and compared it to death records through the end of 2015.
The results found that those who regularly participated in vigorous physical activity that raised their heart rate, such as running or cardio, had a lower risk of death from cancer or heart disease. But compared to time spent exercising overall at a moderate intensity, those who committed to 150 minutes per week, or just over 20 minutes per day, of moderate-to-vigorous exercise saw a increased life expectancy with a lower rate of early death from all causes.
The researchers finally conclude that “this study suggests that a higher proportion of [vigorous physical activity] VPA to total physical activity was associated with lower all-cause mortality.” American Heart Association (AHA), this includes walking uphill, running, swimming, aerobics, hard yard work such as digging, singles tennis, bicycling 10 miles per hour or faster, and jumping rope.
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However, you may want to think twice before ditching your weekly walk altogether in favor of a HIIT class. The study authors argue that while including more intense exercise may be more efficient, the findings make it clear that even moderate physical activity It has important health benefits.
The results also agree with the recommendations found in the Physical Activity Guidelines for Americans published by the US Department of Health and Human Services (HSS). It advises that adults get “at least 150 minutes a week of moderate-intensity aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination of the two, preferably spread out over the week.” In addition to this, the agency also recommends adding moderate to high intensity muscle-strengthening activity, such as resistance or weights, at least two days a week.
Of course, it is not necessary to adopt all this overnight. The guidelines suggest starting with what feels comfortable and adding intensity and quantity over time. At a minimum, it is recommended to spend less time sitting and more time moving.
While moderate to vigorous exercise can bring many benefits, other recent research has shown that even low-intensity workouts can lengthen life in their own way. For example, a new 2022 study published in the medical journal jama Internal Medicine, which set out to examine the benefits of moderate increases in exercise levels, found that adding as little as 10 minutes of walking to your usual routine can translate to a lower risk of premature death.
In fact, spread across the US population, researchers estimate that if every able-bodied person walked an extra 10 minutes per day, we could collectively prevent more than 111,000 premature deaths each year. This represents approximately seven percent of all American deaths in a year, notes The New York Times.
According to the Mayo Clinic, there are several reasons why walking is good for you. The health authority explains that activity can improve cardiovascular fitness, strengthen bones and muscles, improve endurance, increase energy levels, improve balance and coordination, strengthen the immune system, and reduce stress and tension. Many people also use walking as a means of maintaining a healthy weight or losing body fat, which in turn can reduce heart disease risk, stroke, high blood pressure, cancer, and type 2 diabetes. “Remember that it’s okay to start slowly, especially if you haven’t been exercising regularly,” advises the Mayo Clinic. “You can start with five minutes a day the first week and then increase your time by five minutes each week until you reach at least 30 minutes,” the organization’s experts recommend.
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